Drop Push
How to do the Drop Push
- 1
Position low boxes or other platforms 2-3 feet apart.
- 2
Move to a pushup position between them, supporting yourself by placing your hands on the boxes.
- 3
With good posture, drop from the platforms by pressing up and moving your hands to shoulder width, cushioning your landing by absorbing the impact through the arm.
How to program the Drop Push
Sets and reps
As a compound movement, the Drop Push responds well to heavier loading. For strength, work in the 3–5 sets of 4–8 reps range with 2–3 minutes of rest between sets. For muscle growth, 3–4 sets of 8–12 reps with 90 seconds of rest is the classic hypertrophy zone. Place it early in your session, when you're freshest, and leave 1–3 reps in reserve on most sets.
Progression
The Drop Push is rated intermediate. Earn the right to progress: only add load when every rep of every set moves with consistent technique. Video your sets or use a mirror to check positions, and use double progression (add reps to the top of your range, then add load and reset) rather than jumping weight.
Secondary muscles worked
Put the Drop Push into a plan
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Frequently asked questions
What muscles does the Drop Push work?
The Drop Push primarily targets the Chest. It also recruits the Shoulders, Triceps as supporting muscles.
What equipment do I need for the Drop Push?
You need Other. Difficulty level: Intermediate.
How many sets and reps of the Drop Push should I do?
For strength, do 3–5 sets of 4–8 reps with 2–3 minutes rest. For muscle growth, do 3–4 sets of 8–12 reps with about 90 seconds rest.
